Basketball conditioning requires specific stretching exercises that improve movement patterns, reduce left-right asymmetries and minimize the risk of injuries, according to Vern Gambetta, author of "Athletic Development." These exercises should not isolate and stretch one muscle group. Instead, stretching exercises should combine different muscle groups to create better movement coordination, improve tissue elasticity and prepare the mind for the upcoming activity. You can perform these exercise before and after practice or competition.
Standing Toe Touches
Step 1
Place a 1-foot half-foam roller on the ground. Put the balls of your feet and toes on top of the roller with your knees and thighs together.
Step 2
Raise your arms overhead and tighten your buttocks. Inhale deeply through your nose. Exhale through your mouth and bend your torso forward to touch your toes. Hold this position for three deep breaths.
Step 3
Bring your torso straight up to the starting position. Perform two to three sets of five to six reps.
Stride and Lateral Reach
Step 1
Stand with your right foot in front of you and with both feet pointing forward. Tighten your left buttock and raise your left arm overhead.
Step 2
Exhale and lean your torso to the right to stretch your left side. Keep your bicep near your ear as you stretch this position for three deep breaths.
Step 3
Raise your body upright and repeat the stretch four to five times. Switch leg positions and repeat the stretch on the other side.
Stride and Rotation
Step 1
Stand with your right foot in front of you and with both feet pointing forward. Extend your arms in front of your chest.
Step 2
Exhale and turn as far as you can to the right without moving your lower body. Hold this position for two deep breaths.
Step 3
Turn your torso to the left as far as you can and hold this position for two deep breaths. Perform 10 reps, switch leg positions and perform another 10 reps.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends performing one extra set of stretches on the side of your body that feels tighter than the other. Use this method in every training session until both sides feel relatively even.
Things You'll Need
- 1-foot half-foam roller
References
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
